The science of motivation: how to get and stay motivated

The science of motivation: how to get and stay motivated

Motivation is a fascinating subject that has been studied for many years. Understanding what drives us to take action and how to maintain that drive is essential for achieving our goals and improving our overall well-being. In reality, motivation only starts to build again once we have taken the first steps and gained some momentum in our task. As the ancient Chinese philosopher Lao Tzu said, "The journey of a thousand miles begins with a single step." So, how do we find the motivation to take that first step and keep going?

There are two types of motivation: intrinsic and extrinsic. Intrinsic motivation is associated with doing what you love, and it strongly correlates with sustained behavioral change and improved well-being. When we engage in activities that bring us pleasure and fulfillment, we naturally feel motivated to continue doing them. On the other hand, extrinsic motivation comes from external factors such as rewards, recognition, or pressure from others. While extrinsic motivation can be effective in the short term, it often lacks the staying power of intrinsic motivation.

Self-Determination Theory is one of the most popular schools of thought when it comes to understanding motivation. This theory emphasizes the importance of self-regulation, which is the process of taking in social values and transforming them into our own values and self-motivations. According to Self-Determination Theory, when we feel a sense of relatedness or connectedness with others who value our behavior, we are more likely to internalize an extrinsic motivation. For example, if a manager, client, or friend recognizes and values our work, we will feel motivated to continue performing at a high level. However, if the goals we set for ourselves do not align with our own values and desires, we may struggle to self-regulate and find the motivation to pursue them.

Regardless of whether our motivation for change is internally or externally motivated, having a clear aim in focus is crucial. Without a specific goal to work towards, our motivation can easily wane. It's important to set realistic and achievable goals that are meaningful to us. When we have a clear vision of what we want to accomplish, it becomes easier to stay motivated and take consistent action.

So, how can we find and maintain motivation when we hit a lull in momentum? Here are three actionable pieces of advice:

1. Reflect on your why: When you're feeling unmotivated, take some time to reflect on why you started in the first place. What is it that you want to achieve? How will accomplishing this goal positively impact your life? Reminding yourself of your why can reignite the passion and drive to keep going.

2. Break it down: Sometimes, the task or goal at hand can feel overwhelming, leading to a loss of motivation. To counter this, break your goal down into smaller, more manageable tasks. By focusing on one step at a time, you'll build momentum and see progress, which can be incredibly motivating.

3. Find support: Surround yourself with like-minded individuals who share similar goals or aspirations. Whether it's joining a group or finding an accountability partner, having support and encouragement from others can make a world of difference in maintaining motivation. Additionally, seeking out mentors or role models who have achieved what you're striving for can provide inspiration and guidance along the way.

In conclusion, motivation is a complex and multi-faceted concept. It can be driven by intrinsic or extrinsic factors, but ultimately, having a clear aim and a sense of purpose is crucial for sustaining motivation. When faced with a lull in momentum, reflecting on your why, breaking down tasks, and seeking support can help you get back on track. Remember, motivation is not a constant state, but rather a journey that requires effort and resilience. Keep taking those small steps forward, and you'll find the motivation to achieve your goals.